What is the best diet for sleep?
While certain foods can have a positive or negative impact on sleep, there is a lot more research needed in this area. “Some studies show benefits while others show negative impacts on sleep, but in general, diets that promote healthy, complex carb intake such as a vegan diet may help promote healthy sleep,” says Monique May, MD, a board-certified family physician and acting medical advisor of Aeroflow Sleep.
There are three diets that could help fight sleep issues:
- Dietary Approaches to Stop Hypertension (DASH) diet
- A whole foods diet
- Mediterranean diet
How do these foods help sleep? They recommend the intake of fish, nuts, and seeds, which contain sleep-promoting vitamins. “The Mediterranean diet contains the plants, fish, whole grains, dairy, and lean protein needed to optimize overall health and good quality sleep, although a vegan or vegetarian diet focused on real whole food would also be supportive,” says Seema Bonney, MD, founder and chief medical officer at the Anti-Aging and Longevity Center of Philadelphia. A sleep-promoting diet is rich in vegetables, fruits, whole grains, and lean proteins. “These whole, real foods contain the nutrients that we need to promote deep sleep,” Dr. Bonney says.
Just be sure not to overload on protein. That may cause insomnia due to the increase of an amino acid that makes the brain-stimulating epinephrine and norepinephrine. What’s more, research shows that simple carbohydrates, heavily processed foods, and high sugar foods impact the quantity and quality of sleep. “These foods cause pronounced blood sugar changes throughout the day, bringing on general fatigue, which can wreak havoc on sleep patterns,” Dr. Bonney explains.
9 foods that help you sleep
The best foods for sleep are also some of the most healthy for you. Many of the foods that help you sleep through the night naturally contain magnesium, which is not only important for sleep but other bodily functions too, like digestion and muscle function. In other words, even if they don’t improve your shut eye, all of the foods listed below have other health benefits, making them an excellent addition to your daily diet.
1. Tart cherry juice
While it might not be your favorite bedtime drink, tart cherry juice may aid with sleep since it’s a natural source of melatonin, says Alyssa Bosse, RDN, LD, director of nutrition at Central Ohio Primary Care. In fact, results from a 2012 randomized controlled trial found significant increases in time spent asleep and total sleep efficiency with cherry juice supplementation.
2. Turkey
It’s no secret that Thanksgiving dinner triggers sleepiness, but why do we feel so tired after this festive meal? “Turkey or poultry contains tryptophan — an amino acid that helps your body make serotonin, which in turn allows your body to produce melatonin, the sleep hormone,” Dr. Bonney says. Research shows that 1 gram or more of tryptophan increases sleepiness and decreases time to fall asleep.
3. Bananas
If you’re looking for a good source of tryptophan that’s not turkey, then try a banana. In addition to potassium and magnesium, bananas contain tryptophan, which promotes the release of serotonin. Plus, magnesium may help regulate neurotransmitters directly related to sleep, according to the Cleveland Clinic. However, bananas are not part of a sleep apnea diet as they can increase mucus production and therefore worsen breathing problems.
4. Chickpeas
Chickpeas pack a punch when it comes to sleep-friendly nutrients. For starters, chickpeas are a complex carbohydrate that contain a good dose of tryptophan. They also have high levels of magnesium — about 78 mg per cup. Magnesium may help improve sleep quality by changing the amount of certain neurotransmitters to produce a calming effect.
5. Nuts
Nuts such as pistachios, walnuts, peanuts, and almonds are a great addition to a sleep-friendly diet. Pistachios are loaded with vitamin B6 and potassium, which both play a role in sleep. Plus, they have the highest melatonin content of any nut, according to a 2017 review. While walnuts and almonds contain some melatonin, it’s not as high as pistachios. But they are high in minerals like magnesium and zinc, which may help with insomnia. Peanuts also contain serotonin, which can enhance sleep. Try replacing your bedtime snack with a spoonful or two of peanut butter. Don’t forget to read the label and choose a natural peanut butter with a single ingredient — peanuts.
6. Fatty fish
Ensuring you have an adequate omega-3 intake can help improve sleep quality. In addition to being high in omega-3 fatty acids and vitamin D, fatty fish (such as salmon) are rich in vitamin B6 which, Dr. Bonney says, can stimulate the production of serotonin and melatonin.
7. Complex carbohydrates and whole grains
Whole grains like oatmeal, brown rice, barley, and whole-grain crackers may improve insulin sensitivity and prevent blood sugar spikes at night. They’re also an excellent source of magnesium. Complex carbohydrates like sweet potatoes are nutritious and rich in potassium, magnesium, and vitamin B6 — all of which can promote sleep.
8. Kiwis
Kiwis may be small, but they sure are powerful. In addition to being rich in antioxidants like vitamin C, kiwi may also contribute to better sleep by boosting natural levels of serotonin. According to a 2016 review, daily consumption of two kiwifruits one hour before bedtime significantly increased total sleep time and sleep efficiency in participants.
9. Herbal tea
Could a cup of herbal tea be your answer to better sleep? While it won’t cure all your sleep woes, Bosse says chamomile tea may have calming effects that make it easier to fall asleep. That’s because chamomile contains a flavonoid called apigenin, which induces sleepiness when it binds to GABA, a neurotransmitter in the brain that causes relaxation. Other sleep-inducing foods with apigenin include parsley, celery, vine-spinach, artichoke, and oregano.
